Getting back to exercise post partum: a realistic and empathetic guide

We invited women’s personal trainer and mom of 3, Sarah Campus, to share her tips on how to get back to exercise after giving birth.

If you’re a mum, you probably know the feeling of waking up tired before the day has begun: preparing breakfast, packing lunches, organising schedules, juggling work-life demands, handling the never-ending to-do lists… And, before you know it, the day ends without a single moment that was truly yours.

The thought of then also “fitting in exercise” can genuinely feel laughable when you’re already stretched thin and carrying the weight of everyone else’s needs.

Lack of time and support, exhaustion, decision fatigue, not knowing where to start, and a heavy guilt above it all… There are too many barriers for women to stay active, especially moms.

I see you. I get it. I’m a working mum of 3 under 8. Motherhood is unique, it’s beautiful, but it is also demanding in ways that can leave you feeling very much disconnected from your own body, mind and wellbeing.

But taking care of yourself does not have to mean adding another task to your to-do list. Movement can be small, functional, meaningful, and nourishing. It can give you back energy, as opposed to draining it.

I’ve worked with many mothers as a fitness and wellness coach, helping them find realistic and sustainable ways to reconnect with their bodies, but without the pressure of “perfection.”

And I was invited by The Well HQ to talk about how you can begin reclaiming your strength, energy, and confidence, one small, doable step at a time.

Making time for moving your body

Movement, especially in motherhood, should feel like an act of self-care and not a chore.

It shouldn’t be so much about hitting the gym for an hour a day or following a rigid routine, but about shifting your mindset to one where movement is a way to fill your cup in order to then pour into others.

This mindset change alone is a great starting point to remove the pressure from physical exercise during this life stage.

All movement counts

Whether it be a 10-minute walk, stretching while the kids are building Lego, dancing in the kitchen while making dinner… It all counts. Some movement is always better than none.

You don’t need a perfect workout window, but consistent pockets of presence and movement with a purpose.

Here are some ideas on how to achieve that:

• If possible, schedule movement like any appointment or work call – not because it’s forced, but because it’s important and shouldn’t be missed
• When suitable, invite your family in. Family bike rides, garden circuits, or a “dance party break” can be a fun way to move together and remove the pressure

Finding support

Reaching your goals becomes easier when you are not trying to do everything alone… Support is an absolute necessity for any mom, and it can take many shapes.

Sometimes support looks like asking your partner or a family member to take over the kids for 30 minutes so you can wash your hair, have a moment to yourself, move your body, drink a hot cup of tea.

Sometimes it looks like two mums swapping playdates, so each gets time to themselves.

Sometimes it’s working out with a friend who also brings their kids along.

Whatever it may be, do it – and without guilt. You are allowed to need support and to ask for it. Your needs are valid too.

Before you start

Before jumping into any routine, especially if you are postpartum, it’s essential that you take the time to check in with a GP, physio, or women’s health specialist. Your body has done something extraordinary, and it deserves to be cared for with attention and patience.

Many mums benefit from focusing first on pelvic floor function, rebuilding deep core strength, gentle mobility, and simply fueling their bodies consistently enough for energy to return. Take it slow, listen to your body and work from the inside out.

Honour the life stage you’re in and don’t rush to “bounce back” toward a previous version of yourself. Your body is not something to “fix”, but to support. Focus on doing it for this version of you: a strong and powerful version that has grown and birthed a baby.

How to get started

A good way to get started with physical activity is to pick one that feels enjoyable or accessible to you.

Walking, for instance, is one of the most underrated forms of intentional movement and also a great stress relief. Online workouts during naptime, short strength routines using your own bodyweight, or a low-intensity yoga session can all be excellent starting points.

It doesn’t need to be complicated, complex or intense; it just needs to happen and be consistent. In fact, at first, your only goal should be to build consistency – and not intensity. Think “I did something today,” not “I need to do everything today” – and celebrate that small win.

Turning movement into a habit

Consistency looks different every day. Some days might be a full workout. Some days might be a walk. Some days might simply be stretching and breathing deeply. Sometimes it might be doing squats whilst the kettle is boiling.

Set goals that feel realistic within the chaos of family life and celebrate the small wins, because they are the foundation of bigger change. Expect setbacks, sick days, sleepless nights, and unexpected schedule changes. That’s not failure; it’s life. What matters most is returning when you can.

There is no one way to do this, there is no perfect and no one size fits all. Your routine should fit your family, your energy, and your season of life.

You deserve to feel strong. You deserve to feel energised an confident. You deserve time that is yours. Just like in an airplane, you must put your oxygen mask on first – not because you are selfish, but because you cannot care for others when you are running on empty.

You are worthy of care. And you are allowed to reclaim it, one small step at a time.